Name: Playbook - Ashley Palmer Fitness - Back and Biceps
Uploaded: 2024-01-05T21:11:45.553Z
Duration: 60 min
Description: Back and Biceps

Today is back and biceps and this combo is so fun! Your arms will be feeling it by the end!

Each curl is 1 rep
- Start in a neutral position 
- Tuck the elbows in to your side body with palms up
- Start with the hands wide, curl, then bring the hands in front and narrow to the body, curl

Wide to Narrow Curls

12 reps each side
- Stand with a split stance with the weight on the opposing side as the forward foot
- pull the weight in towards the side body and tuck the elbow back

Single Arm Row

Set #1

Do this burnout between each set of exercises
- Come down into a high plank position with hands below shoulders and legs out long
- Take the elbows back at a 45deg angle bringing the entire body down
- Squeeze your booty to help keep engaged
- Lead with your chest on the decline
MODIFICATION- Go to your knees or on an incline

Push Ups

Set #2

half and full = 1 rep
- Stand in neutral position
- Curl all the way up to shoulders
- Then curl half way

Half to Full Curls

- Lie prone on the ball with mid core on the ball
- Plant toes on the floor and place hands behind head
- Squeeze your booty and back to pull yourself up

Back Extension on Ball

Set #3

Set #4

- Hold the weights out away from the midline of your body
- Keep your elbows tucked in and slightly behind your back
- Serve the weights out then back in again in a pulse like motion

Walnut Crushers

- Grab a long resistance band and hold it in the center 
- Bring arms up level with your chest
- Pulse in an outward motion

Banded Pullaparts

10 reps each side
- Come into a high plank position 
- With one weight on one side serve the weight out in front and bring back in
- Repeat on both sides

Serve the Platter Plank

Circuit #1

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